Should be done at an easy-moderate intensity
Warm Up: 5 Minute Walk
3-2-1-2-3 Minute Jog
2 Minute Walk after each Jog
Cool Down: 5 Minute Walk
Athletes Notes
Total Time = 31 Minutes
Flow
You will begin by doing a 5 minute warm up walk.
Then you will jog for 3 minutes, walk for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 1 minute, walk for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 3 minutes, walk for 2 minutes.
To conclude the entire workout, you will do a 5 minute cool down walk (much slower pace here)
4 Rounds
1:00 Pancake Stretch
1:00 Lunge to Elbow with Rotation (right)
1:00 Lunge to Elbow with Rotation (left)
1:00 Downward to Upward Dog Transitions
1:00 of Air Squats
into
1:00 Couch Stretch (right)
1:00 Couch Stretch (left)
1:00 Pigeon Stretch (right)
1:00 Pigeon Stretch (left)
2:00 Bottom of the Squat Hold
Athletes Notes